Cobra Pose (Sanskrit: Bhujangasana) is a foundational backbend posture in yoga that is part of the Sun Salutation sequence and practiced in many yoga styles. Named after the resemblance of the body to a cobra with a raised hood, this pose helps open the chest, stretch the spine, and strengthen the back muscles.
- Steps to Perform:
- Begin lying face down with legs extended and feet together, tops of the feet resting on the mat.
- Place hands under shoulders, elbows tucked close to the body.
- On an inhale, press into the palms to lift the chest, using back strength rather than pushing into the hands.
- Keep the lower body grounded, lifting only to the navel or chest level to avoid over-compression in the spine.
- Benefits:
- Strengthens the spine, back, and gluteal muscles.
- Opens the chest and shoulders, which can aid in improved breathing and posture.
- Helps relieve stress and fatigue.
- Precautions: Avoid this pose if you have back injuries, carpal tunnel syndrome, or are pregnant.